The clocks have gone back and we are officially in autumn. Working out what to wear running in autumn can be tricky. Temperatures have dropped, but we warm up quickly once we get going, so a little preparation before you head out of the door can make the difference between a good run and a meh one.
Worry not. I've put together my top autumn running kit tips to help you navigate the season with ease, from layering and rainy runs to staying safe on dark evenings.
[Image: Woman running on a leaf-covered path in autumn. Alt text: "Woman running in autumn wearing KitFox Reset Leggings and a long sleeve top"]
1. Dress for mile two, not the front door
The most common autumn mistake is dressing for how you feel standing on the doorstep. Within 10 minutes your body is generating plenty of its own heat.
A good rule of thumb: if you feel slightly chilly when you set off, you've probably got it right. If you feel cosy before you've moved, you'll be overheating by the end of the road.
2. Layering is everything
The key to great autumn running is all in the layering, and being prepared to drop layers when you get too warm.
My top tip is to wear your long sleeve layer on top of a vest or t-shirt. That way it's much easier to remove mid-run and tie around your waist, rather than wrestling a sweaty base layer over your head at the side of the road.
A few layering basics:
- Skip cotton. It holds on to sweat and leaves you cold and clammy. Choose technical or merino fabrics that wick moisture away from your skin.
- Merino is your friend. It regulates temperature well and stays warm even when damp, which makes it ideal for changeable autumn days.
- Think about your hands. Cold fingers are often the first thing to make a run miserable. A light pair of gloves is easy to stuff in a pocket once you warm up.
If you're in perimenopause or menopause, you'll know your internal thermostat can have a mind of its own. Layers you can add or remove quickly are even more useful when hot flushes don't follow the weather forecast.
3. Shorts or leggings?
This one is down to personal preference, but having both to hand means you can make the call before you head out of the door.
Many runners prefer shorts for cross country or muddy trail runs, as mud is easier to wash off skin than fabric (and we want your Reset Leggings to always look their best!). When the temperatures really drop, though, leggings are definitely my go-to.
Whichever you choose, fit matters. When I surveyed 427 women runners, 42% said their shorts or leggings bounced or slid down while running. That's why the Reset 7" Short has a silicone gripper hem that stays put, and the Reset Leggings have a high-waisted, stay-put fit, both in UK sizes 8 to 22.
4. The tube scarf: the unsung hero of autumn running
A tube scarf is the unsung hero of in-between running weather.
- As a neck scarf, it keeps you toasty in cooler temperatures.
- As a headband, once you warm up, simply roll it up. It keeps sweat out of your eyes and stops stray hairs distracting your view.
- As an ear warmer, on properly chilly mornings.
Our Reflective Tube Scarf is also a great accessory for running at night. Its two reflective strips help with visibility when the light starts to fade.
5. What to wear running in the rain
My non-negotiable rainy run accessory isn't a waterproof jacket. It's a cap! It keeps the rain off your face, your head dry(ish!) and makes the whole experience much more palatable.
If you do wear a waterproof jacket, wear a long sleeved layer underneath. This stops sweat coming into contact with the waterproof lining and making you think your jacket is leaking. In most cases, you're just sweating more than you think.
Two more rainy run tips:
- Stuff wet trainers with newspaper afterwards and let them dry at room temperature, not on the radiator, which can damage the glue and foam.
- Apply anti-chafe balm before you go. Wet fabric rubs more than dry, especially around bra lines and inner thighs.
6. Running in the dark: tips for women
This is a super relevant concern for women runners, especially now that we have fewer daylight hours. It isn't always practical to swap your run to the daytime.
My top tip is safety in numbers. If you're not already a member of a local running group or club, I really recommend trying one out for a trial session. Not only is it safer to run with other people, but you'll make new like-minded running friends. A win-win in my book! As a run leader at my own club, I can promise new faces are always welcome.
You can find your local running club on the England Athletics website, or look for a beginner-friendly RunTogether group near you.
If you do head out solo:
- Tell someone your route and roughly when you'll be back, or share your live location from your phone or running watch.
- Stick to well-lit, familiar routes and save new routes and quiet trails for daylight.
- Be seen. Wear bright or reflective kit, and put reflective detail on moving parts like wrists, ankles or your head. Drivers pick up movement more easily than a static patch on your back.
- Keep one ear free. Lower the volume or run with one earbud out so you can hear what's around you.
- Carry your phone securely. In our survey, 32% of women said not having enough pockets was a top frustration with their kit. A phone you can reach quickly is a safety tool, not just a playlist.
- A head torch makes unlit stretches and uneven pavements much less of a gamble.
7. Look after your feet
Autumn brings wet leaves, puddles and mud, which is a recipe for soggy socks and blisters.
- Choose merino-blend running socks. They stay warmer when wet and help reduce friction. Our Foxy Running Socks are a merino blend designed specifically for women's feet.
- Watch out for wet leaves. They're as slippery as ice on pavements, so shorten your stride on corners and downhill sections.
- Consider trail shoes if you're heading off-road. The deeper grip makes muddy paths far less of an adventure.
8. Change quickly after your run
You cool down fast once you stop, especially in damp kit. Get out of wet clothes as soon as you can and pull on a warm, dry layer. A merino top is perfect for this, and our Reset Merino Base Layer doubles as a cosy rest day top.
And don't forget to drink. You may not feel as thirsty in cooler weather, but you're still losing fluid through sweat.
Autumn running FAQs
What should I wear running in autumn?
Wear breathable layers you can remove easily: a vest or t-shirt with a long sleeve top over it, shorts or leggings depending on the temperature, and merino-blend socks. Add a tube scarf, gloves or a cap for cold or wet days.
Should I run in shorts or leggings in autumn?
It's personal preference. Shorts work well for mild days and muddy cross country or trail runs, while leggings are better once temperatures really drop. Having both lets you decide on the day.
How can women stay safe running in the dark?
Run with a club or group where you can, tell someone your route, stick to well-lit familiar routes, wear reflective kit, keep one ear free and carry your phone securely.
What should I wear running in the rain?
A cap is the most useful item, keeping rain off your face. If you wear a waterproof jacket, put a long sleeved layer underneath so sweat doesn't sit against the lining.
Ready for autumn?
Autumn can be one of the most beautiful times of year to run, with crisp mornings, crunchy leaves and a well-earned cuppa afterwards. With the right kit and a bit of planning, you can make every run a good one.
Shop the KitFox autumn running kit and sign up to our newsletter for more running tips, community news and first access to new kit.
Happy running!
Mary 🦊